Healthy eating without
meat
As concerns about healthy eating have
grown, so too has the interest in vegetarianism and veganism. Many nutrition experts recommend “eating low
on the food chain”. In plain language
this means eating more grains, vegetables and fruits, and fewer meats, cheeses
and other animal based products.
There are of course various levels of
vegetarianism, and each type has its own unique health benefits and some health
challenges as well. Of course
vegetarians, like meat eaters, must still make healthy food choices. Simply pigging out on French fries while
avoiding the burger will not make you a healthy vegetarian.
Some people who consider themselves
vegetarians still eat poultry and seafood, while others avoid all animal flesh,
even fish and chicken. Most vegetarians
still eat milk, dairy products and eggs.
In nutritional circles these people are referred to as lacto-ovo
vegetarians.
Vegans, on the other hand, avoid all animal
products, including eggs, milk and dairy products, and even fabrics like silk,
leather and wool. It is vegans who face
the largest challenges and risks when trying to follow a healthy diet. Most vegetarian diets provide more than enough
nutrition, as long as smart dietary choices are made.
The key to eating a healthy vegetarian diet
is much the same as eating a healthy diet that includes meat. It all boils down to making smart food
choices, understanding nutritional labels, and cooking your vegetables to
maximize their nutritional value.
Choosing the foods that make up the bulk of
a vegetarian diet is very important. For
most vegetarians, vegetables, grains, lentils and soy products will make up the
bulk of their diet, and these staples are included in many vegetarian recipes.
When cooking with soy, however, it is
important to remember that tofu is relatively high in fat. The fat content of tofu dishes is often
comparable to that of dishes that are made with lean cuts of meat. Those vegetarians following a low fat diet
may want to limit the amount of tofu based products they eat.
The same caution applies to the nuts and
seeds that can make up a large part of a vegetarian diet. Nuts and seeds are excellent sources of
dietary protein, but they can be high in fat as well.
Many newly minted vegetarians worry that
they will not be able to get enough protein and iron without eating meat, but
for most vegetarians this is not a problem.
Most diets today actually contain too much protein, and there are many
non animal derived sources of protein for vegetarians to enjoy.
Proper cooking techniques are of course
very important to any healthy diet.
Avoiding high fat cooking methods is important, as is avoiding the use
of high fat creams, butters and sauces.
A vegetable stir fry cooked in healthy olive oil can be a great addition
to any vegetarian menu. And a great
fruit salad is both easy to make and delicious as a snack or a meal.
The only real area of concern when it comes
to vegetarianism and health is the B-complex vitamins, particularly vitamin
B12. Vitamin B12 is almost exclusively
derived from animal based sources, so vegans, who avoid all animal products,
should take a high quality vitamin B12 or B-complex vitamin supplement. It is also important for vegans to discuss
their diet and lifestyle with their family physicians. As vegetarianism and veganism becomes more
widespread, the amount of information on the nutritional needs of these two
groups continues to grow.
The bottom line is that vegetarians can
enjoy a very healthy lifestyle. Making
vegetables, fruits, whole grains and beans the centerpiece of the diet is a
smart move for many people, and a good low fat vegetarian diet can be a great
way to enjoy a healthy lifestyle. As
with a meat based diet, however, it is important for vegetarians to follow
common sense eating guidelines and make smart choices when creating meat free
meals.